Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Canned Strawberries, Heavy Syrup

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Strawberries, Heavy Syrup	2%	2%	96%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Energy	4.38% 127kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	82% 107g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	137% 99g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	25% 14g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	63.5% 254μg	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	160% 144mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Calcium	15% 150mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	31.8% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	34.6% 2.77mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	39.4% 0.91mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31.8% 222mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	11% 411g	9.24% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canned Strawberries, Heavy Syrup per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Canned Strawberries, Heavy Syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Canned Strawberries, Heavy Syrup:

• 1 pound of Cooked Chopped Frozen Broccoli has 51 times more Vitamin A, 2.6 times more Vitamin B1, 2.4 times more Vitamin B2, 8 times more Vitamin B3, 1.5 times more Vitamin B5, 2.7 times more Vitamin B6, 2 times more Vitamin B9, 1.3 times more Vitamin C, 6.9 times more Vitamin E and 58.7 times more Vitamin K than Canned Strawberries, Heavy Syrup.
• 1 pound of Canned Strawberries, Heavy Syrup have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Heavy Syrup Pack Canned Strawberries have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Canned Strawberries, Heavy Syrup:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.5 times more Calcium, 1.2 times more Iron, 1.6 times more Magnesium, 4.1 times more Phosphorus, 1.7 times more Potassium, 3.1 times more Zinc and 1.2 times more Water than Canned Strawberries, Heavy Syrup.
• While 1 lb of Heavy Syrup Pack Canned Strawberries contains 1.9 times more Copper than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Strawberries, Heavy Syrup contain similar levels of Manganese per one pound.
• 1 pound of Canned Strawberries, Heavy Syrup lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Heavy Syrup Pack Canned Strawberries lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.8 times more Fiber and 5.5 times more Protein than Canned Strawberries, Heavy Syrup.
• While 1 lb of Heavy Syrup Pack Canned Strawberries contains 3.3 times more Energy, 1.3 times more Omega 3, 4.4 times more Carbohydrate and 14.9 times more Sugars than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Canned Strawberries, Heavy Syrup provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Broccoli as well as Heavy Syrup Pack Canned Strawberries provide inadequate amounts of Omega 6 in one pound.